7 Day Healthy Eating Plan For Balanced Diet

7 day healthy eating plan

A perfect weekly meal plan can help you reach your fitness goals, whether you are trying to lose some weight, or building a plan to eat healthily. Planning a balanced diet can also be cost-effective and save a lot of time, you can make a complete 7-day healthy eating plan by knowing your nutritional needs, calorie intake, and eating preferences. A full day of balanced eating should contain all the necessary nutrients such as carbohydrates, protein, healthy fats, iron, calcium, vitamins, minerals, etc.

If you can find out what nutrients you need and in what quantity, then the first thing to do is make a list of the food items that provide the nutrients, and add them to your diet, you can also consult with a professional nutritionist to get your customized diet plan. Here is a 7 day healthy eating plan you can follow.

Day 1:

A bowl of fruit on a plate

Breakfast: Two eggs, two slices of whole-grain toast with butter, one cup of low-fat milk, one cup of black tea, and a choice of fruit.

Lunch: Large bowl of green salad with tomato, onion, and olive oil; 6 ounces of baked or roasted chicken, 2 slices of bread or 1 cup rice.

Dinner: 1 cup brown rice, small salad with tomato, onion, spinach, and broccoli.

Day 2:

A bowl of fruit sitting on top of a wooden table

Breakfast: 1-2 whole wheat bread/muffins with 2tbsp peanut butter, 1 glass non-fat milk, 1 cup black tea/herbal tea, 1 orange or grapefruit.

Lunch: A turkey sandwich with 6 ounces of turkey, tomato slice, lettuce, and mustard in whole wheat bread slices; 1 cup low salt vegetable soup.

Dinner: 5-

Day 3:

Breakfast: 1 muffin, 1 turkey sausage, same milk and coffee/tea, 1 fruit of your choice.

Lunch: Low salt noodle soup with chicken, green salad, nuts, and a cup of yogurt.


Day 4:


Lunch: 1 tuna wrap with wheat flour tortilla, 1 tbsp mayonnaise, lettuce, and sliced tomato; 1 sliced avocado.

Dinner: 1 medium lasagna, Small bowl garden salad with tomatoes and onions topped with 1 tablespoon salad dressing, 1 cup nonfat milk.

Day 5:


Lunch: Veg burger on 1 whole-grain bun, 1 cup cooked beans, a choice of fruit.


Day 6:


Lunch: 1 cup whole wheat pasta with

Dinner: 2 cups of chicken soup, 1 cup cooked brown rice, and stir fry veggies.

Day 7:

Breakfast: 4

Lunch: 1 cup slow-cooked black beans, 2 mashed potatoes, Mexican fried rice, and a small bowl of salad.

Dinner: Grilled mac and cheese, 1 cup steamed broccoli, asparagus, or another green vegetable. 1 cup greek yogurt with berries and chia seeds.


Any kind of fresh seasonal fruits can be eaten as a snack, you can also prepare baked french potatoes, pudding, banana ice cream, or vegetable chips. Each day’s meal consists of an average 2000 calories with each nutrient, the size of portions can be lessened or increased as preference.

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